Haddock is a mild-tasting fish that is clean, white and flaky when cooked. It makes an excellent choice for those who want to start eating fish but are not accustomed to a strong fish flavor. Haddock delivers more than great taste.

Protein. Haddock is an excellent source of protein. A 3-ounce serving of cooked haddock contains 20.6 grams of protein, which is roughly 40 percent of the recommended daily intake. The Harvard School of Public Health reports that protein is necessary for the prevention of several chronic diseases, including cardiovascular disease, cancer, osteoporosis, and diabetes. Low-fat, low-calorie sources of protein, such as haddock, offer benefits to your diet. Protein delays stomach emptying, which makes you feel fuller for a longer period; it does not cause a sudden spike in blood sugar levels, and it takes more calories to metabolize protein than carbs.

Vitamins. Haddock is packed full of essential vitamins — primarily those in the B vitamin family. A 3-ounce portion contains 3.9 milligrams of niacin and 1.2 micrograms of vitamin B-12. Both of these amounts are 20 percent of the recommended daily intake for these vitamins. Other B vitamins include B-6, thiamin, riboflavin, folate and pantothenic acid. The B vitamins are essential for food metabolism and the formation of red blood cells. The only other vitamin in haddock, according to nutrition information from the USDA, is vitamin A in a trace amount.


Haddock (Melanogrammus aeglefinus)

Minerals. Minerals are as vital to the health of your body as vitamins. Minerals play a role in everything from building strong bones to regulating your heartbeat. Haddock contains several minerals, including phosphorus, magnesium, potassium, iron, calcium, sodium, zinc, copper and manganese. The most abundant mineral in haddock is selenium, with a 3-ounce portion of cooked haddock containing 34.4 micrograms or almost 50 percent of the recommended dietary intake. Selenium is reported to help prevent cancer, heart disease, and diabetes, according to the Linus Pauling Institute. A lack of selenium has also been tied to a weakened immune system.

Diet Friendly. Although haddock is a seafood product, it is low in fat and safe for any diet. A 3-ounce portion also has no carbohydrates and only 95 calories. The key to keeping haddock’s calorie and fat content low is in its preparation. Frying haddock will increase its fat content, and breading haddock will add carbs. Haddock cooks well when grilled, baked or broiled with just a splash of lemon and spices of your choice.

 In 100 grams of cooked Haddock (Melanogrammus aeglefinus), we could find:


Calories – 87 (364kj)
From protein – 80.5 (337 kJ)
From Fat – 6.5


Protein 18,9 g

Nutritional value

Calories From Fat 5.37
Calories From Protein 72.50
Proteins 17.8 g

Fats & Fatty Acids

Total Fat 0.7 g
Saturated fat 0.1 g
Monounsaturated fat 0.1g
Polyunsaturated fat 0.2g
Total Omega-3 fatty acids 206 mg
Total Omega-6 fatty acids 9 mg


Vitamin A 57.0 IU
Vitamin E 0.4 mg
Vitamin K 0.1 mcg
Niacin 3.8 mg
Vitamin B6 0.3 mg
Folate 12 mcg
Vitamin B12 1.2 mcg
Pantothenic Acid 0.1 mg
Choline 65 mg


Calcium 33 mg
Iron 1.1 mg
Magnesium 39 mg
Phosphorus 188 mg
Potassium 311 mg
Sodium 68 mg
Zinc 0.4 mg
Selenium 30.2 mcg


Cholesterol 57 mg

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